Lose Weight Naturally

In my day you always had to finish everything on your plate. There were starving children in somewhere in the world. But now portions are huge and if you finish what’s on your plate you may have eaten enough for two. Diet and nutrition experts say since we are always eating on the go, we might not even recognize the feeling of a full stomach. Here are some suggestions from diet and nutrition experts on learning to recognize when you are full:

Dr. Michelle May of Phoenix, Ariz., author of Am I Hungry? What to do When Diets Don’t Work, suggests getting in touch with our instinctive ability to manage weight and hunger. Dr. May refers to the fact that babies instinctively know when to stop eating. May says we need to relearn, the signs of fullness. She suggests visualizing our stomach as a balloon. “When its small (about the size of a fist), it isn’t taking up much space. As you force more into it, the walls stretch and expand. As it gets bigger picture what it is pushing out of the way and how that feels. Perhaps you notice heartburn, feel short of breath, or have to undo your pants.”  I know I hate that really uncomfortable feeling I get in my stomach when I have eaten too much.

Kendra Evans, a registered dietician and YMCA fitness instructor, says it takes 20 minutes for the food to register in your brain that your stomach is full.

Because we eat on the go so frequently, we don’t even take 20 minutes for a meal, and often overeat because we are still hungry. To help control hunger and prevent binging Evans suggests people work more protein and fiber into their meals. I know that I often overeat because I am not sure when I will have an opportunity to eat again that day. I know that if my meal contains protein and fiber it stays with me a lot longer and I am not to overeat to stave off hunger later.

Emily Fonnesbeck, a registered dietician with Fitness Ridge Resort and Spa in Utah, recommends using a smaller plate and dividing it into three sections: fruits and vegetables, whole grain and lean protein. I know that the dinner plates that come with most sets are really huge. I usually use the salad plate when I have lunch or dinner. I also use a small bowl for cereal instead of the big cereal bowl that came with my set. Portion control is the foundation of the Weight Watcher’s Program and many people have had success with that program.

Take time to enjoy your meal if you can. If you really want to pay attention to what you are eating, don’t read or watch television. According to experts, being mindful of what you eat and how your body feels during a meal can help prevent overeating and save on your food bill too. 

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See our post on How To Lose Weight Fast – Diet Or Exercise?

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